Mending Piece By Piece Newsletter

Winter can be hard — emotionally, mentally, and physically.
Shorter days, colder weather, and quieter routines can amplify grief, loneliness, depression, and emotional exhaustion. Even without a recent loss, many people struggle during the long winter months.

If you’ve been feeling heavier, more tired, less motivated, or more isolated lately, you’re not alone — and nothing is “wrong” with you.

This season often asks us to slow down, but that doesn’t always feel comforting. Sometimes it just feels heavy.

The long, dark winter months can take a toll on emotional well-being — even for people who don’t usually struggle with depression. One condition that often surfaces during this time is Seasonal Affective Disorder (SAD).

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, most commonly occurring in the fall and winter months. It’s believed that changes in daylight hours trigger chemical changes in the brain that affect mood, energy, sleep, and motivation.

🌙 Winter-Pattern SAD

Most people experience winter-pattern SAD, where symptoms:

• begin in the fall or early winter

• continue through the winter months

• improve in the spring and summer

A less common form, summer-pattern SAD, occurs in late spring or early summer and typically improves in the fall and winter.

It’s important to note that SAD is different from emotional stress related to holidays, family gatherings, or changes in routine. While those can certainly affect mental health, SAD is linked specifically to biological responses to seasonal light changes.

How Common Is SAD?

• About 5% of adults in the U.S. experience Seasonal Affective Disorder each year

• Women account for approximately 80% of those affected

• The typical age of onset is between 20 and 30 years old

• Rates increase the farther a person lives from the equator, where winter days are shorter

SAD vs. the “Winter Blues”

SAD is not the same as the “winter blues.”

The winter blues:

• are common

• tend to be milder

• usually pass on their own

Seasonal Affective Disorder, on the other hand, is a clinical form of depression that lasts longer and significantly impacts daily functioning.

As Dr. Matthew Rudorfer of the National Institutes of Health explains, the winter blues are not a diagnosis and often stem from temporary stressors, while SAD involves persistent depressive symptoms.

If you or someone you love is experiencing thoughts of suicide, it’s important to seek immediate support. If you are in the US, you can call 988.

Researchers believe SAD is linked to:

• reduced exposure to sunlight

• disruptions in circadian rhythm (sleep-wake cycle)

• changes in serotonin levels (which affect mood)

• changes in melatonin levels (which affect sleep and energy)

These shifts can leave people feeling drained, disconnected, and emotionally heavy during winter.

🌿 Ways SAD Is Treated

Treatment depends on severity, but common approaches include:

• Light therapy (using a special light box daily)

• Psychotherapy, especially cognitive-behavioral therapy (CBT)

• Medication, such as antidepressants when appropriate

• Lifestyle supports, including regular movement, consistent sleep, and increased light exposure

• Social connection, even gentle or brief

If symptoms feel persistent or overwhelming, reaching out to a mental health professional is an important step.

Winter can be hard — whether you’re grieving, navigating mental health challenges, or both. Struggling during this season doesn’t mean you’re weak or failing. It means you’re human.

Support is available. And you don’t have to walk through winter alone.

If you’d like to support this work, here are gentle ways to do so: 🛍️ Shop the Mending Piece by Piece Store for shirts, mugs, blankets, totes, and mental health awareness items.

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